Tofu
The cornerstone of plant protein in East Asia: pure pressed soy milk curd in blocks. Tofu is almost free of net carbohydrate (about 1.6 grams per 100 grams) and the glycemic index does not apply, making it an ideal friend of steady blood sugar, healthy blood vessels and tissue building.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent plant-based choice for a balanced, stomach-friendly meal without glucose spikes; stir-fry it with mixed vegetables in a wok with sesame oil, a little ginger and garlic.
Best preparation methods
The secret of tasty tofu is draining: press the block under a heavy cloth for 15 minutes to remove excess water before cutting it, so it soaks up seasoning like a sponge and turns wonderfully crisp when cooked.
Important Nutritional Note
Tofu is rich in natural plant isoflavones, calcium and iron; it is a safe, very filling choice in plant-based diets and in eating plans for insulin resistance, supporting balanced nutrition and liver health.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 76 kcal | 114 kcal |
| Protein | 8 g | 12 g |
| Carbohydrate | 1.9 g | 2.8 g |
| Available carbohydrate | 1.6 g | 2.4 g |
| Fat | 4.8 g | 7.2 g |
| Dietary fibre | 0.3 g | 0.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 76 kcal per 100 g, ranking 3 of 18 in Asian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Is Tofu good for weight loss?
It can be a useful part of a weight-loss plan because it provides 10.5 g of protein per 100 kcal, and protein supports fullness. A 150 g portion gives 114 kcal.
How does Tofu affect blood sugar?
Tofu contains only 1.6 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Tofu?
A typical 150 g portion of Tofu provides about 114 kcal, 12 g protein, 2.8 g carbohydrate, 7.2 g fat and 0.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.